According to a special report by Harvard Health, 30 minutes of walking a day can help reduce the risk of heart disease by up to 30%. This has been shown to reduce the occurrence of risk factors for cardiovascular disease such as high blood pressure, high blood cholesterol, high blood sugar, etc.
Walking 30 minutes a day can help reduce the risk of heart disease by up to 30%.
Talking on Health and Life, Doctor Nguyen Huy Hoang - Viet Nga High Pressure Oxygen Center - Ministry of National Defense said that walking is both for entertainment and exercise with a number of benefits including:
- Increase ceramicc cardiovascular and lung health.
- Reduce the risk of heart disease and stroke. According to a special report by Harvard Health, 30 minutes of walking a day can help reduce the risk of heart disease by up to 30%. This has been shown to reduce the occurrence of risk factors for cardiovascular disease such as hypertension, hypercholesterolemia, and hyperglycemia.
– Helps control conditions such as hypertension, high cholesterol, joint and muscle pain or stiffness and diabetes.
– Helps strengthen bones and improve balance.
– Increase muscle strength and endurance.
– Reduce body fat. Walking is also a great form of physical activity for overweight people, the elderly, or those who have not exercised in a while.
BSCKI. Nguyen Huy Hoang said that walking helps burn fat and consume sugar effectively, while continuously moving at high intensity for a short time helps stabilize heart rate, lower blood pressure and increase blood vessel elasticity.
To get the health benefits, try to walk for at least 30 minutes as fast as you can most days of the week. Moderate activities such as walking pose little health risk, but if you have a medical condition, consult your doctor before starting any new program of physical activity.
Walking is a simple yet very effective way to improve or maintain your overall health. Just 30 minutes of walking a day can improve cardiovascular health, strengthen bones, reduce excess body fat, and increase muscle strength and endurance.
Walking regularly helps you have a stronger immune system
Walking regularly helps you have a stronger immune system.
Your body has amazing functions and it can do many functions such as preventing and controlling diseases as long as it is well taken care of. In addition to replenishing your body with vitamins, minerals and other essential resources, brisk walking can be another way to boost your immune system and ensure that your body is operating at top speed.
Regular walking helps the body create T cells, which fight infected cells in the body. Infected cells are harmful to the immune system because they damage and limit regular functions necessary for healthy living. By creating more T cells, brisk walking aids the body in its fight against harmful cells.
One study followed 1.000 adults during flu season. People who walked at a moderate pace for 30 to 45 minutes a day had 43% fewer sick days and fewer upper respiratory infections overall.
Their symptoms also lessen if they are sick. This number was compared to adults in the study, who were sedentary.
How good is walking?
Make walking part of your routine. It's best to try to get into the habit of walking by walking at the same time every day. Some people find that keeping a diary or using a pedometer while walking helps them stay motivated to walk more.
The recommended number of steps accumulated per day to achieve health benefits is 8.200 – 10.000 steps or more.
Before walking, you should pay attention to preparing appropriate clothes and shoes: Clothing depends on the weather conditions, is spacious, airy with sweat-absorbent fabrics such as cotton (in the summer), warm enough ( in winter); Wear shoes that fit well and are appropriate. Before starting to practice, you should spend 5-10 minutes practicing warm-up movements to "warm up the body", avoid muscle tension, and get tired quickly during practice.
When walking, always keep your head straight and forward, with your back straight. Shoulders and arms should be relaxed, and when walking, you should swing your arms naturally.
You should go slow at first, then go a little faster. Go at the speed that feels most comfortable to you. The duration of each exercise session depends on each person. For beginners, you should practice a little, then gradually increase. It is important to practice regularly and regularly.
Note: For the elderly, people with chronic diseases, cardiovascular disease, hypertension... should consult a doctor's instructions before practicing.
For people in good health, without severe bone and joint diseases, brisk walking can be used.
Brisk walking is a moderate-intensity aerobic activity and a good way for people to increase their activity levels or ease into a more active lifestyle. The Centers for Disease Control and Prevention (CDC) determine that moderate-intensity aerobic activity makes exercisers sweat and increases their heart rate. As a general rule, for a person to walk fast, they need to move at a maximum speed of 6,75km/h. A person should aim to walk briskly every day for at least 30 minutes.
